Has this ever happened to you? You make the motion of waving goodbye to someone and the back of your arm continues to wave long after you stopped. While this is a frequent complaint from women, men are not immune to the back-arm waddle.

Most of the time, I am asked for exercises to help firm that area up. What is actually being asked for is a triceps (back of the arm) exercise. But first, similar to any other body part, body fat must be addressed . Meaning, if you have excess body fat, no amount of firming will get rid of the fat. Nor, in this situation, will firming stop the back-arm waddle.

If you have excess body fat, it can be reduced through the proper combination of cardio and strength training exercise, and mindful eating. Then, these two exercises will help you to show off strong, toned arms. With both exercises, take five seconds for each repetition so that you do not use momentum.

Triceps Kickback:

• Keep your back flat and your supporting leg slightly bent.
• When performing the “kickback” motion, your elbow should not move from its starting position: keep it glued to your side.

Triceps Overhead Press:

• Sit up straight: chest out, shoulders down and back, and eyes looking straight ahead (your chin should not be down). Feet should be flat on the ground.

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I recently came across a packet of Sweet Tarts and, remembering how I enjoyed them as a kid, quickly opened it and popped one in my mouth.  It wasn’t long before I started to think “These used to taste a lot better.”  I read the label and found I was crunching on “dextrose, maltodextrin, malic acid and less than 2% of calcium stearate, artificial flavors, blue 1 lake, blue 2 lake, red 40 lake, yellow 5 lake, and yellow 6 lake.”  No wonder they didn’t taste so good.

I doubt they’ve changed much over the years, but I have.  Where I used to enjoy a concoction of sugar and chemicals (ala Sweet Tarts) I no longer prefer that taste.  (Last month I discreetly spit out a PEZ candy my four-year old nephew so sweetly gave me—have you tasted those lately?!)  Conversely, ten years ago I was doing good to eat two servings of fruits and veggies a day—today, twice that number is common. 

It feels good to notice that I’m treating my body better and encourages me to continue on.  It’s amazing to see how far I’ve come.  Do you ever feel that way?

In health,
Heather Moreno

Follow Heather on Twitter

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Avocado and Mango Salsa

• 1 ripe avocado, peeled and diced
• 1 cup chopped ripe mango
• 1 jalapeño pepper, seeded and finely chopped
• 1/2 cup chopped jicama
• Juice of 1 lime (2 tablespoons)
• Salt and ground pepper
• 1/4 cup cilantro leaves, chopped

In a mixing bowl, combine the avocado, mango, jalapeño pepper, jicama, and lime juice. Season to taste with salt and pepper. Mix in the cilantro. Let the salsa sit 20 minutes for flavors to meld before serving.

Makes 3 cups or 12, 1/4-cup servings.

Per serving: 35 calories, 2 g. total fat (less than 1 g. saturated fat), 4 g. carbohydrate, less than 1 g. protein, 2 g. dietary fiber, less than 1 mg. sodium.

From the Test Kitchen at www.aicr.com

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